What are the most hated exercises? (They are also the most essential)
Dragging ourselves out of our cosy bed and leaving behind our beloved blanket, we make an effort to head to the gym. While we're having a fun workout routine, walking on the treadmill and sweating it out on the cross-trainer, in walks the trainer with the exercises we hate doing.
We know that everyone has their own 'I can't do this' exercise, but there are certain ones that are universally complained about.
Ghaziabad-based fitness expert and founder of DtF studio, Sonia Bakshi, says, "Working out can be a bit of a love-hate situation. You love the results, but the process isn't always fun. And some exercises can be on your dreaded list for one reason or another. But, it is rightly said that changes happen when we get a little uncomfortable. The secret is that every exercise can be modified, and any version of an exercise counts."
Burpees
Avinash Mansukhani, a Mumbai-based body recomposition and transformation specialist, and owner of FTS Fitness, says, "This seems to be the exercise I get the most complaints about, and it's mostly governed by a mental block, rather than the lack of being able to do it."
The benefits of doing a burpee are that it covers all the basic functional movements of pushing up, hinging, and jumping.
What are the most hated exercises? This exercise has many benefits. |
Fitness expert Aviral Goyal mentions a few tips that you can follow while doing this exercise:
- Break it Down: If the full burpee is too challenging, start by practising each component separately the squat, the plank, and the jump before combining them into a full burpee.
- Maintain a steady pace: Aim for a consistent rhythm to maintain efficiency and prevent burnout. Focus on smooth transitions between each phase of the movement to maximize effectiveness.
Squats
Squats are good for building strength. |
This exercise is a variation of the usual squats. |
Planks
This exercise can help increase stamina |
Deadlift
"The hate for this exercise is mostly governed by fear of injury," says Mansukhani.
People fear that it will tweak their back or they'll end up with an injury, moreover, after dealing with an injury, they avoid deadlifting while recovering.
In actuality, it's a great compound exercise that strengthens your entire posterior chain, and contrary to popular belief, should be used more to strengthen the lower back.
Goyal shares a few tips to ace this exercise:
- Master the hip hinge: Initiate the movement by pushing your hips back, keeping your chest up and back flat. This engages the posterior chain and reduces strain on the lower back.
- Keep the bar close: Maintain a tight grip on the barbell and keep it as close to your body as possible throughout the lift to maximise leverage and minimise the risk of injury.
Pushups
If you feel that this is one of the most dreaded exercises since it needs a lot of upper body strength, Bakshi agrees with you.
Goyal also feels that pushups can be challenging for beginners due to the need to lift and carry one's body weight.
This exercise improves body composition and overall strength. It also enhances body composition by engaging multiple muscle groups. Pushups strengthen upper body and core muscles by requiring stabilisation and improving muscular strength and endurance with real-life applications.
Pushups improve body composition |
Here are some tips to follow:
- Start with proper alignment: Position your hands slightly wider than shoulder-width apart and keep your body in a straight line from head to heels. Engage your core to prevent sagging or arching.
- Modify as needed: If full pushups are too challenging, start with knee pushups or incline pushups against a bench or countertop. Gradually progress to the standard pushup position as you build strength.
Crunches
Goyal says that this exercise can be difficult for many due to tight anterior chains. However, it helps build a thick abdominal wall, reducing the risk of herniation. It contributes to aesthetic improvement and improves posture and athletic performance.
While doing crunches...
- Focus on quality over quantity: Perform each repetition with controlled movements, focusing on fully contracting your abdominal muscles rather than rushing through the exercise.
- Support your neck: Place your hands lightly behind your head for support during crunches, but avoid pulling on your neck to prevent strain. Keep your gaze upward to maintain proper alignment.
Jumping jacks
This is one of the most fun exercises but dreaded by many. Jumping jack works on your underarms fat and also targets legs, belly, hands, hips, and glutes.
This exercise can also be modified. Bring one foot apart when your arms are up. Bring arms down and foot back, then change foot.
This exercise comes with a lot of benefits |
Before you head for your next workout session, here are some helpful tips
- Set realistic goals: Establish achievable short-term and long-term goals based on your fitness level, lifestyle, and preferences.
- Learn proper form: Focus on mastering correct exercise techniques to prevent injuries and maximise results. Consider working with a certified personal trainer for guidance.
- Warm up properly: Prioritise a dynamic warm-up routine to increase blood flow, loosen muscles, and prepare your body for exercise.
- Stay hydrated: Drink water before, during, and after your workout to maintain hydration levels and support optimal performance.
- Listen to your body: Pay attention to how your body feels during exercise and adjust intensity or technique accordingly. Rest when needed to avoid overtraining and burnout.
- Incorporate variety: Include a mix of cardiovascular, strength training, flexibility, and balance exercises in your routine to target different muscle groups and prevent boredom.
- Focus on consistency: Consistently adhere to your workout schedule and make exercise a habit to achieve lasting results.
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